Dumbbell Clean and Press
Two dumbbells are cleaned from the hang or floor to the shoulders and then pressed overhead. It builds full-body power and overhead strength.
Primary muscles
- Front Delts
- Glutes (Gluteus Maximus)
- Hamstrings
- Traps (Trapezius)
Secondary muscles
- Triceps
- Side Delts
- Quadriceps
- Lower Back (Erector Spinae)
- Abs (Rectus Abdominis)
- Sets
- 3–4
- Reps
- 6–10
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with feet hip-width holding a dumbbell in each hand at your sides, palms facing in.
Hinge so the dumbbells hang just above the knees with a flat back.
Extend the hips explosively and shrug, pulling the dumbbells up close to the body.
Drop slightly and catch the dumbbells on the shoulders with elbows forward.
Stand tall, brace, and press the dumbbells overhead to lockout.
Lower to the shoulders, then to the hang for the next rep.
Breathing: Exhale on the clean, take a breath in the rack, and exhale through the press.
Coaching tips
Hips power the clean
Elbows fast
Glutes tight for the press
Common mistakes
Reverse-curling the dumbbells up
Leaning back to press
Rounding the back in the hinge
Rushing without a stable catch
Safety notes
Choose a load you can press strictly.
Keep the dumbbells close to the body during the clean to protect the wrists.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.